Green Spaces, Healthy Places

How Green and Blue Spaces Heal the Body and Mind 

Long before modern medicine, nature was our first original healer. From the calming sound of a stream to the stillness of a forest, these environments intuitively feel good to us. But today, science is catching up and it is revealing that spending time in natural environments does far more than just “feel nice”. It can lower stress, improve immune function, and improve mental health.

The Mental Health Aid 

Let’s start with a question. If you could improve your mental health for free, by doing something as simple as stepping outside, would you?

According to a comprehensive review by Meredith et. al (2020) spending just 10 to 20 minutes sitting or walking in nature can begin to reduce stress hormones and improve mood, in college-aged students. It doesn’t require a hike in the wilderness, green space on campus or in a city park could be enough.  

Another study out of the UK (Geary et al. 2023) found that the greater access one has to green and blue spaces (like rivers, lakes, and the ocean) significantly predicted better well-being and lower rates of depression across the population. Even short, routine exposures added up to long-term benefits. 

Why Does Nature Work So Well? 

While being outside is intrinsic to our human nature, several mechanisms are at play: 

• Reduction in rumination (Bratman et al. (2015) showed that time in nature reduces activity in the prefrontal cortex - a part of the brain linked to repetitive, negative thoughts, which are common in anxiety and depression. 

• Stress hormone regulation: Forest environments have been shown to reduce cortisol levels (Li, 2010), our body’s primary stress hormone. 

Green and Blue Spaces Are Not Just Nice to Have - They’re Essential 

A review by Jimenez et al. (2021) compiled data from dozens of studies and confirmed exposure to natural environments is associated with:  

• Lower levels of depression and anxiety 
• Reduced risk of cardiovascular disease
• Better sleep and improved cognitive performance 

These findings have real implications for public health. In fact, a Dutch study showed that neighborhoods with more local green and blue spaces had lower rates of common mental disorders. 

There’s growing momentum to consider time in nature, alongside diet, exercise, sleep, stress management, substance avoidance, and social connection. And the beautiful thing? Nature is available to nearly everyone, often for free. 

So How Much Time Should You Spend in Nature?

Start small: 

• 10 - 20 minutes per day for stress reduction 
• 120 minutes per week total, which is the “minimum effective dose” according to research
• Go for “quality over quantity” even a few more mindful minutes can matter if you’re fully present. 

Whether it’s a walk through a local park, sitting by a lake, or tending to a garden, the takeaway is simple: regular contact with nature is not just beneficial, it’s necessary for optimal mental and physical health. 

Nature in Modern Life 

In an age of rising mental health challenges and screen fatigue, reconnecting with the natural world might be one of the most accessible and underused wellness tools available. As research continues to pile up, one thing becomes clear: nature is not just a backdrop to a healthy life - it’s an active part of your routine. 

So next time you feel tired, overwhelmed, or foggy, consider this: the best remedy might just be right outside your door.

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Disclaimer: This content is for educational purposes only and should not replace professional medical advice. Consult with your healthcare provider before starting any new supplement regimen.

Sources and References

• Meredith, G. R., Rakow, D. A., Eldermire, E. R., Madsen, C. G., Shelley, S. P., & Sachs, N. A. (2020). Minimum time dose in nature to positively impact the mental health of college-aged students, and how to measure it: A scoping review. Frontiers in Psychology, 10, 2942. https://doi.org/10.3389/fpsyg.2019.02942

• Geary, R. S., Wheeler, B. W., Lovell, R., Jepson, R., Hunter, R., & Braubach, M. (2023). Access to green and blue spaces and mental health across the life course: Evidence from the UK. Landscape and Urban Planning, 233,104701. https://doi.org/10.1016/j.landurbplan.2023.104701

• Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences, 112(28), 8567–8572. https://doi.org/10.1073/pnas.1510459112

• Li, Q. (2010). Effect of forest bathing trips on human immune function. Environmental Health and Preventive Medicine, 15(1), 9–17. https://doi.org/10.1007/s12199-008-0068-3

• Jimenez, M. P., DeVille, N. V., Elliott, E. G., Schiff, J. E., Wilt, G. E., Hart, J. E., & James, P. (2021). Associations between nature exposure and health: A review of the evidence. International Journal of Environmental Research and Public Health, 18(9), 4790. https://doi.org/10.3390/ijerph18094790